Workout One: RE DAY
1.///
Incline Barbell: 4 x 10 135
145
2.///
JS Rows: 5 x 5 135
155
3./// Decline DB Press: 3 x 8-12 45
50
4./// Face Pulls: 2 x 10 60
65
5.///
Upright Rows: 2 x 10 95
105
6./// One-Handed Pushdowns: 3 x 12 40
45
7./// Incline Curls: 3 x 10 30
35
8./// Hammer Curls: 1 x 15-25 20
20
Workout Two: ME DAY
1.///
A2G Squats: 5 RM 215
220
2.///
Goodmornings: 3 x 5 95
105
3.///
Pullthroughs: 3 x 12 105
110
4./// Hamstring Curls: 2 x 10 90
90
5./// Leg Extensions: 2 x 10 160
160
6.///
Weighted Abs/ Obliques A: 5 x 10
7./// Calves
Workout Three: ME DAY
1.///
Flat Bench: 5 RM 205
225
2.///
Floor Press: 5 RM 225
235
3.///
Standing Military Press: 3 x 5 95
95
4./// Weighted Dips (Machine): 2 x 10 170
175
5.///
Lat Pulldowns (Wide): 2 x 10 155
160
6./// Lat Pulldowns (Medium): 2 x 10 165
170
7./// Skullcrushers: 3 x 10 135
140
8./// Barbell Curls: 3 x 10 110
115
Workout Four: RE DAY
1.///
A2G Back Squats 4x10 115
120
2.///
Platform Deadlifts: 5 RM 255
260
3./// DB Swings: 3 x 12 40
45
4./// Hamstring Curls: 1 x 8-10 70
75
5./// Leg Extensions: 1 x 20 30
35
6.///
Weighted Hyperextensions: 2 x 10 BW
BW
7.///
Weighted Abs/ Obliques B: 5 x 10
8./// Calves
Sorry everyone, I've been neglecting my journal lately. Anywho, these are the numbers I have so far. Here's the breakdown:
1 Week Loading (First Number)
1 Week Deload (Italicized exercises only w/ ~85-90% of weight used during loading)
2-3 Week Loading (Currently Half-way through week 2) (Week 1 is
Bolded Numbers)
I'm shooting for 3 weeks of loading and so far its looking like I can pull it off.
I'm progressing on every exercise by a minimum of 5lbs and I think I have enough in me to get 5lbs every workout....for a total of 15lbs min increase on all exercises, which IMO is pretty damn good when you're starting at ~90% of your max.
I'm working
VERY close to my maxes right now, and I've kicked the crap out of some of my past maxes (ie Flat Bench BOOYAHRAKASHA!!).
I'm seeing some improvements in the mirror too which is always fuckin great! The diet I have now is definitely doing the job right, it only took me like 6 months to perfect
. I've got a pair of monster veins popping out of my bi's but recently a vein of comparable girth has made an appearance on the front of each shoulder...which makes me look even bigger! Before a workout they're poppin out...but after a workout they're bigger than some people's arms lol
The other thing I love about this program so far is that it gives me an incredible pump. I swear I gain at least 2 inches on my arms and like 6 inches on my chest.....its fuckin unreal....but thats the price you pay for this lifestyle I suppose
